Hey! My name is Elyce Elowen, and I’m a certified yogi who has been practicing and teaching yoga for the last few years.
Welcome to this journey. I am glad to be your tour guide. So, dear readers, today’s sweetheart is the extended side angle pose and its incredible benefits.
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ToggleWelcome here if you are here to advance your yoga experience, or if you are here on your very first steps to yoga.
Together, we will discover how to do this pose, the advantages of this pose, and what errors are most critical.
Ready? Okay, let’s start and enhance your yoga with this wonderful stretch.
What is an Extended Side Angle Pose?
The extended side angle yoga pose or the Utthita Parsvakonasana is one of the basic yoga exercises.
It pulls your body parts to an extent and also tones the various muscles in your body. From this pose, it benefits the body by increasing the extent of flexing, balance, and stamina.
Despite this, still, this pose can still help both the novice and the experienced yoga performer.
How to Prepare for Yoga Extended Side Angle Pose
Here is a simple guide to prepare for this pose:
- Choose a calm space with enough room to move freely.
- Wear Comfortable Clothes and try to Avoid restrictive clothing to allow easy movement.
- Use a Yoga Mat, It provides support and prevents slipping.
- Warm Up Your Body by Doing simple stretches or moving your joints to loosen up.
- Take a few deep breaths to center yourself before starting.
Warm-Up Exercises for Extended Side Angle Pose
Start with these fun warm-ups:
- Joint Rotations: Swing of wrists and ankles and circle your shoulder.
- Side Stretches: Raise your arm to the head and twist your body.
- Forward Bends: Relax your hamstrings with delicate bends forward.
- Dynamic Lunges: Want the best results? Try to open your hips and strengthen your thighs!
- Cat–Cow Stretch: Trick your back muscles to become less stiff so that you can feel free to move.
How to Perform an Extended Side Angle Pose

Follow these steps to perform the extended side angle pose yoga:
- Stand Wide by Place your feet 3–4 feet apart.
- Turn your right foot out and bend your right knee to 90 degrees.
- Place your right hand on the floor, block, or ankle.
- Stretch the Top Arm and extend your left arm overhead.
- Keep your chest open and hold for 3–5 breaths.
- Switch Sides one side and Repeat on the other side.
“Here’s a video that explains this yoga pose in more detail.”
Body Parts Movement:
Body Part | Movement Type | Description |
Hands | Moving, then Static | Place one hand for support while stretching the other overhead. |
Chest | Static | Keep it open and lifted. |
Feet | Static | Keep them grounded. |
Knees | Static | Front knee bends; back leg stays straight. |
Shoulders | Moving, then Static | Relax and adjust as you hold the pose. |
Writer’s Suggestion:
Therefore the breath should be kept steady and the body properly positioned to get the benefits.
Benefits Of Extended Side Angle Pose
Mental Benefits
- Stress Relief: Relaxes the mind and lowers stress.
- Improved Focus: Manages concentration through the practice of mindfulness.
- Boosts Confidence: Practicing this posture strengthens the mind.
Physical Benefits
- Strengthens Muscles: Exercises your legs, arms, and your stomach muscles.
- Increases Flexibility: Loosens up the hip, shoulder, and pectoral areas of the body.
- Enhances Posture: It helps to straighten the spine and obtain better balance.
Variations of Extended Side Angle Pose
Try these extended side angle pose variations:
Bound Extended Side Angle Pose: Encircle your lower arm with your leg and grasp it with your top hand at the back and across your thigh.
Supported Side Angle Pose: You may use a block under your hand to offer you that added support you need.
Revolved Side Angle Pose: To deepen this stretch, turn your upper torso towards the opposite direction in which you pulled.
Extended Side Angle Pose Modifications
If you find the full pose challenging, try these extended side angle pose modifications:
Use a chair for support.
Instead of laying your hand on your knee, rest the back of your hand on your thigh.
Shorten your stance to be able to lessen the amount of stress on your system.
Tips for Beginners
In this case, the hold time should be started from small, it should be decided to increase it over time gradually.
When it comes to the receiving end of the relay, pay particular attention to alignment instead of depth.
You should gradually move to the pose using props such as blocks or straps.
Tips for Experts
To increase the intensity, take your bottom hand and place it on the ground.
Just like hinted, involve your abdomen region to enhance stability.
Try such complex forms of exercise like the bound variety.
Safety Precautions
Do not attempt the pose if you are having severe problems with your knees or back.
With credit to this myth, do not overwork your joints.
Try to avoid pulling muscles during a warm-up by warming up correctly.
Common Mistakes to Avoid
Incorrect Alignment: Ensure that your knee stays in line with your ankle.
Collapsing the Chest: Let your chest be up and forward.
Holding Breath: Try to exhale while reading words on the right and inhale while reading on the left.
Case Study:
My personal experience about this pose and also search on different forums. Reddit User (mayuru) Said you can pry yourself around with your knee if you put your hand inside. You have to put forth more effort outside. The pose is straight line, straight spine. For more knowledge visit Reddit
VeryFit Life Final Words
The extended side angle pose makes a massive change in your yoga experience. It builds your muscles, relieves stress, and enhances your flexibility.
In my years of being a yoga instructor, I have learned that practice makes perfect. It’s advised to start with the absolute basics and take it one step further as you advance.
FAQs
What is the purpose of the extended side angle pose?
The purpose is to build strength, improve flexibility, and enhance balance.
Can beginners try the extended side angle pose yoga?
Yes, beginners can start with modifications and use props for support.
How long should I hold the pose?
Hold it for 20-30 seconds on each side, gradually increasing as you improve.
What are the benefits of extended side angle poses for athletes?
It boosts stamina, stretches tight muscles, and improves overall mobility.
How can I avoid knee strain in this pose?
Keep your knee aligned with your ankle and avoid overbending.
Source:
EkhartYoga. (2020, November 6). Extended side Angle pose – Ekhart Yoga. Ekhart Yoga.
Yoga Journal. (2022, December 9). Extended side angle pose.
Extended side angle – Utthita Parsvakonasana – The Yoga Collective. (2020, December 25). The Yoga Collective.